My yoga story - Anne

In many yoga studios you'll find props like blocks and bricks, nowadays so global but originally developed and used in the Iyengar method. In this feature student Anne talks about how use of props (with assistance of Iyengar yoga teachers at Maitri Studio) has helped her find more freedom and reduce pain in her knees, amongst other benefits. 

I have been diagnosed with mild arthritis in both knees and have been attending classes in Maitri Studio for nearly three years now.  My physio's advice had been to focus on loosening and strengthening my quads, giving me a small number of exercises. These included "the dreaded" squats which caused me discomfort and audible grinding sounds from my knees. Not surprising that I lacked the motivation to do these regularly.

From my first class, Claire was very careful to identify where the stiffness was, in my case both the front and back of the knee. Various poses caused me discomfort but Claire was able to identify ways to make these poses accessible to me using different props and alternatives. I learned how to do pigeon pose lying on my back*! In various poses I use pieces of sticky mats, ropes or socks (when I'm doing home practice) inserted right into the back of the knee and that creates space. Full child's pose [adho mukha virasana] is not accessible to me as I can't stretch my bottom right back to touch my calves, but Claire and Rachel have taught me an alternative version using two chairs and a few bolsters and it is bliss! 

My work on virasana is ongoing. With guidance and encouragement from Rachel, I started off using 4 foams and a blanket but can currently start sitting on four foams and move down to three and a half after a few minutes. I can now do the bow pose [dhanurasana] which alluded me until I did more home practice on stretching my quads. This gives me access to a lovely back bend. 

All of the standing poses and downward facing dog [adho mukha svanasana] stretch my hamstrings, calf muscles and muscles around the outside and inside of my knee. Again Rachel encouraged me to work on stretching my hamstrings lying town using a belt which has helped my hamstring flexibility immensely. I get a great feeling when I do all these exercises regularly: more flexibility, I feel my knee strengthening, my knees are less stiff and I have much less discomfort.

I find the bridge pose very helpful in stretching my quads, which is so important to take pressure off my knees. I have found that this pose has also strengthened my glutes, which in turn has helped strengthen my hips which has created a stronger muscle running from my outer hips down to my knees. Again Claire and Rachel have been so helpful in correcting my alignment in this pose, as I tend to splay my knees a bit!

I would recommend anyone with arthritic knees to practice Iyengar Yoga. The skilled, gentle and kind teachers make every effort to help you improve your strength and flexibility safely.  Claire and Rachel have been so careful to guide me to do what I can in my current range of ability without damaging my knees. I am very grateful for their expertise and attention. 

Of course we're delighted that Anne has found yoga so beneficial, and as teachers we're ever grateful to our Iyengar yoga lineage and community for our own ongoing learning and knowledge to share with students. A recent BBC article 'How to Future Proof Your Knees' talks about the importance of working all the muscles around the joint, and that is exactly what we're doing. As well as of course helping the practitioner find the psychological benefits with help with self-awareness, consistent practice, and learning to be patient with oneself and let go of the fear around pain. Read more about Iyengar yoga classes at Maitri Studio here. 

* a version of supta padangusthasana I taught in IY